Albania has a perfect Mediterranean climate with long hot summers and mild wet winters. Temperatures do vary between the coastal lowlands and the highlands but are predominately pleasant all year round.

Staying Hydrated on Hot Rides – 6 Tips for Cyclists
As a cycling company, we know how important proper hydration is—especially when you're out riding in hot conditions. Below are some general hydration tips that riders find helpful for staying fuelled and feeling strong on the bike.

Please note: We are not medical professionals and this information should not replace advice from a qualified healthcare provider. Each cyclist is different, so if you have specific health concerns or conditions, it is always best to consult your doctor and adhere to their advice.

1. Prioritize Gut Health

Why it matters: A healthy gut = better absorption of water and nutrients.
How to do it: Fuel your microbiome with probiotics (like yogurt, kefir, sauerkraut) and prebiotics (like garlic, onions, and bananas) to keep your digestion and hydration on point.

2. Time Your Hydration

Why it matters: When you drink can be just as important as how much.
How to do it: Start your day with a big glass of water—add a splash of lemon or a pinch of sea salt for extra hydration power.

3. Hydrate Beyond Water

Why it matters: Water isn’t the only way to hydrate.
How to do it: Mix in coconut water, bone broth, or other nutrient-rich drinks to stay hydrated and replenish lost electrolytes—especially during long rides or after sweating.

4. Don’t Forget the Minerals

Why it matters: Minerals like sodium, calcium, and magnesium help your body retain water.
How to do it: Eat mineral-rich foods like salted nuts, seeds, and dairy—or consider a quality mineral supplement if needed.

5. Absorb Water Better

Why it matters: Guzzling water too quickly can flush out nutrients and be poorly absorbed.
How to do it: Sip consistently throughout the day. Add a pinch of sea salt to your bottle, and include water-rich foods like watermelon, cucumbers, and pineapple.

6. Keep Your Electrolytes in Check

Why it matters: Electrolytes help regulate fluid balance, nerve function, and muscle contractions.
How to do it: Eat foods high in potassium and magnesium like bananas, avocados, and leafy greens. Add electrolyte tablets or a pinch of sea salt to your water, especially after intense sweat sessions.

Equipment List

Electricity Supply - Plug and socket types

Country Profile

Cycle Tops & T-shirts

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If you need assistance or wish to discuss the tour, please feel free to call us on +44 (0) 1463 417707.

Alternatively, you can email us on office@redspokes.co.uk for more information on this adventure holiday.

Key Stats

7/10
Difficult

Cycling Difficulty

71 km
44 miles

Average Daily distance

1,092 m
3,584 ft

Average Daily Ascent

7
Days

No. of Days Cycling

Tour Features

Tirana: Albania's lively capital city.
Lake Ohrid: one of Europe's deepest, oldest lakes.
Benje's hot springs: natural thermal waters.
World Heritage sites: Pogradec,Gjirocaster, Butrint.
Albanian Riviera: turquoise seas, sandy beaches.
Traditional cuisine: an east west culinary fusion.

Photos from our Albania - Classic Cycling Holiday

Customer Testimonial

"This was a great trip. The first trip with redspokes for my wife and I. Despite a flight delay, we were welcomed to the group meal and our first taste..."

Emma and David Smart

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Essential Information - Albania - Classic

One Of Europe's Secret Treasures